Friday September 23rd, 2016

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WOD
September 23rd
Strength
Competitive
Jerk Drive + Push Jerk 2-2-2-2 @65%
Fitness
Push Jerk 3-3-3-3-3 @70%
Foundations
Push Press 3-3-3-3-3

Met Con
6 Minute AMRAP
Competitive
6 Burpees
2 Muscle-Ups
Fitness
6 Burpees
6 Pull-ups
6 Ring Dips
Foundations
6 Burpees
6 Jumping Pull-ups
6 Push-ups
Rest 3 Minutes
3 Minute – ME Cals on AD


Tomorrow’s WOD

September 24th
Strength
Competitive
Squat Clean 3-3-3-3 @60%
Fitness
Power Clean 3-3-3-3 @ 60%
Foundations
Power Clean 3-3-3-3
Met Con
6 Rounds of:
Competitive
Row 250/200m
1 Squat Clean *As heavy as possible
Fitness
Row 250/200m
2 Power Cleans *As heavy as possible
Foundations
Row 250/200m
3 Power Cleans